Best HIIT Apps (High Intensity Interval Training) in 2026

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Last updated: February 16, 2026

HIIT apps make it easy to train in short, high-effort bursts without overthinking your plan. The best apps combine simple timing, clear guidance, and workouts that scale to your level. Below are five strong options, with 7 Minute Workout as the main pick for quick, repeatable routines.

Quick comparison: top HIIT apps

App Best for What stands out
7 Minute Workout Fast, repeatable HIIT with no equipment Classic 7 minute circuit with guided intervals
Nike Training Club Guided workouts and variety Wide range of workouts including HIIT, plus structured programs
Freeletics Adaptive HIIT plans AI Coach that adjusts sessions based on feedback
FitOn Trainer-led classes and variety HIIT classes alongside cardio, strength, and more
Seconds Interval Timer Custom HIIT timers Build your own intervals for HIIT, Tabata, or circuits

Top pick: 7 Minute Workout

Download: App Store listing

7 Minute Workout is the most focused option for a quick HIIT habit. It follows the classic 12-move circuit with 30 seconds on and 10 seconds rest. It is simple, fast, and easy to repeat, which is exactly what most people need to stay consistent.

Start your 7 minute HIIT habit
Open the app and begin a guided routine in one tap.
Download 7 Minute Workout

Nike Training Club

Best for: Variety, guided classes, and structured programs.

Nike Training Club offers a wide range of workouts, including HIIT, and supports both quick sessions and longer plans. It is a good fit if you want variety and coaching without building your own routine.

Freeletics

Best for: Adaptive HIIT plans that change with your feedback.

Freeletics positions itself as a HIIT app with an AI Coach that builds personalized interval sessions. It is ideal for people who want a plan that adapts to their schedule and effort level.

FitOn

Best for: Trainer-led classes and variety beyond pure HIIT.

FitOn includes HIIT alongside cardio, strength, and other workout categories. Choose this if you want guided classes and broader fitness variety in one place.

Seconds Interval Timer

Best for: Custom HIIT, Tabata, or circuit timers.

Seconds is a flexible interval timer built for HIIT-style sessions. It is the best choice if you already know the routine you want and just need a powerful timer.

How to choose the right HIIT app

  • Time per workout: 7-12 minutes is best for habit building, 20-40 minutes for full sessions.
  • Guided vs. timer: Coach-led workouts for motivation, or a timer if you already know the routine.
  • Equipment: Bodyweight-only is easiest for consistency and travel.
  • Consistency tools: Streaks, reminders, or plans make it easier to stick with HIIT.

Try a classic 7 minute HIIT routine

Do each move for 30 seconds with 10 seconds rest between exercises.

  1. Jumping jacks (or marching jacks)
  2. Wall sit
  3. Push-ups (incline if needed)
  4. Crunches or dead bug
  5. Step-ups
  6. Bodyweight squats
  7. Triceps dips on a chair
  8. Plank
  9. High knees
  10. Alternating lunges
  11. Push-up + rotation
  12. Side plank (switch sides halfway)

Sources

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